Down Unders Exercise Guide
Down Unders is a bodyweight exercise that works your biceps, triceps, deltoids, pecs, front deltoids and side deltoids.
Down Unders is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.
It requires no equipment to do.
How to do Down Unders
Start in downward dog. Pretend like you have to duck underneath a fence starting with your head by bending your elbows and letting your body follow until you're in a cobra position. Ease yourself back into down dog and repeat.
Learn how to do down unders from this step-by-step illustrations:
The muscles used for down unders may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for down unders are:
- Front Deltoids
- Side Deltoids
- Rear Deltoids
- Transverse Abs
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Type(s)||Bodyweight, Calisthenic, Strength|
|Muscles Worked||Biceps Brachii, Triceps Brachii, Deltoids, Latissimus Dorsi, Pectorals, Rhomboids, Lateral Deltoids, Anterior Deltoids, Posterior Deltoids, Transverse Abdominis|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Biceps, Triceps, Deltoids, Pecs, Front Deltoids, Side Deltoids|
|Synergyst muscle(s)||Lats, Rhomboids, Rear Deltoids, Transverse Abs|